Originally posted by Sexyback
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Sexyback's GIRL POWER Transformation
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Workout
Romanian Deadlifts(5x5): 75, 85, 95, 105, 115
Walking Lunges(3x15): bodyweight
Good mornings(3x8): 75, 85, 85
Tricep Dips on bench(3x12): bodyweight
Skull Crushers(3x8): 15, 15, 15
Diet Moderate carb
Preworkout(4:30am): 1 scoop WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 RA
Snack(9am): 2 hard boiled eggs, 1/2 oz almonds,
Lunch(11:30am): chicken fries, salad, 2 RA
Snack(2:30pm): 1 can tuna, 1/2 oz almonds
Supper(7:30pm): cheese pizza
Snack(8:30pm): 1 scoop whey, 1 tbsp PB
Notes
My calves are hurting today, must be from the plyo yesterday. I just had a long nap and when I got up, ouch, they hurt even more. There are other spots on my body that hurt as well. My front delts. nice! My legs a little. nice! My back a little. nice!"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Saturday, Sunday and Monday were rest days, much need at that. I got lots of sleep! Diet was crap.
Back on track tomorrow! Cutting out salt and pop. I need to drink tons of water too and up my fibre as I'm having difficulty being regular as well."Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Workout AM
BB Rows(5x5): 65, 75, 85, 95, 105
Back Extensions(3x10): 10, 10, 10
BB Chest Press(5x5): 55, 65, 75, 80, 80
Incline Flyes(3x8): 20x2, 20x2, 20x2
PM
30 mins cardio - 206 cals burned
Diet Low carb
Preworkout(4:30am): 1 scoop WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 hard boiled eggs, 2 RA
Snack(9am): 1 scoop whey, 1 tbsp psyllium, 1/2 oz almonds,
Lunch(11:30am): 1/2 cup roast beef, 3/4 cup mashed cauliflower, cucs, 2 RA
Snack(2:30pm): 1 can tuna, 1/2 oz almonds, cucs, mustard
Supper(7:30pm): roast beef, caesar salad
Snack(8:30pm): 1 scoop whey, 1 tbsp PB
Calories: 1360
Protein: 143g
Carbs: 38g
Fat: 68gLast edited by Sexyback; 09-04-2007, 05:17 PM."Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Workout
BB Squats(5x5): 95, 105, 115, 125, 130
One Legged Squats(3x8) 20x2, 20x2, 20x2
SLDL(3x8): 95, 95, 95
Bicep Curls (3x6): 20x2, 20x2, 20x2
Diet Low Carb
Preworkout(4:30am): 1 scoop WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 RA
Snack(9am): 1 scoop whey, 1 tbsp psyllium, 1/2 oz almonds,
Lunch(11:30am): 1/2 cup roast beef, 1 cup mashed cauliflower, cucs, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds, cucs, mustard
Supper(6pm): steak, broccoli
Snack(8:30pm): 1 scoop whey, 1 tbsp PB"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Workout
DB Rows(5x5): 25, 25, 30, 30, 35
Assisted Pullups(3x8): bodyweight
Standing BB Shoulder Press(5x5): 45, 50, 55, 55, 60
Front Shoulder Raises(3x8): 10+ex bar x 3
Diet
Preworkout(4:30am): 2 scoops WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 english muffin, 1 scoop whey, 2 RA
Snack(9am): 1/2 oz almonds,
Lunch(11:30am): steak, peas, cucs, 1 scoop whey, 1 tbsp psyllium, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds
Supper(6pm): spinach dip with pita bread, mini hamburger, chicken quesidilla
Snack(8:30pm): 1 scoop whey, 1 tbsp PBLast edited by Sexyback; 09-06-2007, 06:37 PM."Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by RenegadeRowsVery disciplined logging, I can't remember what I ate for lunch
I eat the same thing pretty much every day so it's easy to remember!
Thanks for stopping by!"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by SexybackI eat the same thing pretty much every day so it's easy to remember!
Thanks for stopping by!laurie@controlledlabs.com
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).
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Originally posted by Sexybacksure does make it easy for the early mornings when packing my lunchlaurie@controlledlabs.com
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).
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Originally posted by Sexybacksure does make it easy for the early mornings when packing my lunchlaurie@controlledlabs.com
Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).
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